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Marc Megna

Full name: Marc L. Megna

Date of birth: July 30, 1976

Birthplace: Fall River, Massachusetts

Height: 6’2”

Weight: 215

Current residence: Miami, Florida

Years training: 23

Occupation: Personal trainer and certified strength and conditioning specialist; fitness model; former pro football player

Hobbies: Movies, movies, movies! My favorite actors are Edward Norton, Christian Bale and Robert DeNiro.

How did you get into training? When I was 10 or 11, my grandfather started me off on calisthenics and light weight training at the local Boys Club. There was a photo on the wall of a bodybuilder from the 1950s named Everett Sinderhoff, who I thought had an incredible physique. He was probably 5’6” and 180 pounds, but to me he was huge. It turned out my granddad had also showed him how to train many years ago. I mainly used the weights to help improve my performance on the gridiron, as I wasn’t a naturally gifted athlete.

Who inspired you when you were starting out? My first inspiration was actually my older brother Michael, who was a fantastic athlete and excelled at any sport he played. He always got picked first for teams when we were kids, and I would get picked last. Then a neighbor gave me a giant stack of sports magazines, and I looked up to superstar athletes like Bo Jackson, Derek Thomas, Lawrence Taylor and Andre Tippett. When I played a season for the New England Patriots, Andre was the outside linebacker coach, and I got to work with him, which was a dream come true after looking up to him for so long.

Professional athletic history:

NFL: New England Patriots, 2000-2001

NFL Europe: Barcelona Dragons, 2001

CFL: Montreal Alouettes, 2001-2005

Current combine stats:

40-yard dash: 4.60 seconds

Bench press: 225 x 32

Vertical jump: 34 inches

Favorite bodyparts to train: Legs and shoulders

Favorite style of training: CrossFit conditioning

Favorite exercises: Squats, deadlifts and hang cleans

Obstacles overcome: Believe it or not, I was at best an average athlete as a kid and had to work that much harder than my peers to rise above and reach a level that ultimately enabled me to achieve my dream of playing professional football. Later various injuries that required a total of 29 surgeries to my knees and back forced me to pursue other avenues. I had to recommit to long-term health, longevity and functional strength and fitness.

Do you have a quote or a philosophy you try to live by? One of the greatest pleasures in life is doing the things people say you can’t.

How do you stay motivated? I am blessed to work with a fantastic group of clients who bring a lot of passion and energy to their workouts. They range from doctors and lawyers to celebrities. As their trainer, I need to set an example. Not only do I need to look the part, but I can’t ask them to do things I myself don’t do, so staying in peak physical condition is a must.

Training split: Day 1: kettlebell circuit; Day 2: chest, back and abs; Day 3: legs and shoulders; Day 4: biceps and triceps; Day 5: sprint work and conditioning; Day 6: suspension training and abs; Day 7: active rest

Favorite clean meal: One of my clients is an avid spear fisherman, and he often brings me a nice piece of fresh snapper or tilapia. There is nothing like fish that was literally caught just hours ago—that’s really fresh.

Favorite cheat meal: Pizza

What is your favorite Muscletech supplement, and why? I love my chocolate Nitro-Tech shakes. They’re such a convenient, fast and delicious way to get a full serving of high-quality protein, and as a busy personal trainer I rely on them to supplement my whole-food meals throughout the day.

Goals: I’m working on a few projects right now, but mainly I just want to keep working with as many people as possible and helping them reach their fitness goals. I also want to continue my education in fitness and nutrition. For a recent photo shoot, a brilliant woman named Adele Fridman of helped me reach my best condition ever, which again showed me how many more methods and concepts there are to learn and apply.

Full Training Routine

Day 1: Kettlebell Circuit
One-arm kettlebell squats 3 x 10
One-arm kettlebell swings 4 x 15
Heavy kettlebell clean and squats 1 x 8-10
Two-arm kettlebell pushups and high rows 3 x 10
Two-arm kettlebell snatches 3 x 10
One-arm kettlebell squats and presses 3 x 10
Chain kettlebell pullups 3 x 10
Two-hand kettlebell upright rows 3 x 8-10
Two-hand kettlebell crunches with leg raises 4 x 12

Day 2: Chest, back and abs
Floor presses 4 x 8-10
Incline dumbbell presses 4 x 8-10
Standing cable flyes 4 x 12
Towel pullups 3 x 12
Lat pulldowns 4 x 10-12
Cable rows 4 x 10-12
Dumbbell rows 3 x 10
Hyperextensions 3 x 12
Hanging leg raises 4 x 12
Hanging windshield wipers 3 x 20

Day 3: Legs and shoulders
Front squats 4 x 10
Overhead snatch-grip lunges 3 x 10
Single-leg deadlifts 3 x 12
Glute-hamstring raises 3 x 12
Military presses 4 x 10
Plate front raises 3 x 20
Lateral raises 3 x 12
Upright rows 3 x 12
Rear-delt flyes 3 x 12
Barbell shrugs 4 x 15

Day 4: Biceps and triceps
Straight-bar curls 4 x 12
Dumbbell hammer curls 3 x 12
Towel kettlebell curls 3 x 8-12
Close-grip bench presses 3 x 8-10
Dumbbell extensions 3 x 8-10
Band pushdowns 3 sets to get 100

Day 5: Sprint work and conditioning

Day 6: Abs
Reverse decline situps 3 x 12
Straight-bar rollouts 4 x 12

Day 7: Active rest
Bike ride, long walk, stretching

Daily Diet and Supplements

Meal 1: 1 cup steel-cut oats, Nitro-Tech Hardcore Pro Series, Anabolic Vitakic

Meal 2: 12 egg whites, 1 cup quinoa

Meal 3: 8 ounces grilled salmon, 1 cup wild rice, 1 cup broccoli

Preworkout: Leukic Hardcore

During workout: IntraVol

Postworkout: Nitro-Tech Hardcore Pro Series

Meal 4: 10 ounces chicken breast, 2 cups spinach

Meal 5: Nitro-Tech Hardcore Pro Series


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